12
31
2021
QUADS| LIGHT GLUTES | LIGHT HAMS | ANTERIOR CALVES | ADDUCTORS (SUNDAY)
QUADS| LIGHT GLUTES | LIGHT HAMS
ANTERIOR CALVES | ADDUCTORS
(SUNDAY)
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PREHAB/ACTIVATION/MOBILITY
SHOULDER OPENERS/FRONT RACK MOBILITY
SUPER SQUAT MOBILITY
ANKLE/FOOT MOBILITY
PSOAS STRETCH/RELEASE
HIP INTERNAL & EXTERNAL ROTATION
HIP AIRPLANES
COSSACK SQUAT
SINGLE LEG SQUAT OFF BLOCKS
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SHOULDER OPENERS/FRONT RACK MOBILITY
SUPER SQUAT MOBILITY
ANKLE/FOOT MOBILITY
PSOAS STRETCH/RELEASE
HIP INTERNAL & EXTERNAL ROTATION
HIP AIRPLANES
COSSACK SQUAT
SINGLE LEG SQUAT OFF BLOCKS
____________________________________
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ANTERIOR CALVES
POSTERIOR TOUCH UP
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*roll out bottom of your feet with
a tennis ball
SEATED BAND TIB RAISE
put feet on edge of bench on the heels and attach
a glute band around your toes to resist ankle
dorsiflexion.
3 sets: 20 to 25
superset with
ANKLE INVERSION & EVERSION
3 sets : 8-8-8
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1. COPENHAGEN ADDUCTION
single leg bodyweight bench adduction
3 sets : failure
single leg bodyweight bench adduction
3 sets : failure
2. REVERSE DECLINE HIP FLEXOR RAISE
use a slight decline position and lock your quads through
the entire rep as you lower and raise like you’d be
doing a leg raise for abdominals.
3 sets : 5 to 8
use a slight decline position and lock your quads through
the entire rep as you lower and raise like you’d be
doing a leg raise for abdominals.
3 sets : 5 to 8
2. BB ANDERSON FRONT SQUAT
FROM THE PINS
front rack loading with safety pins set to your depth mobility.
elevated heels with an athletic stance.
4 sets : 4-4-4-4
FROM THE PINS
front rack loading with safety pins set to your depth mobility.
elevated heels with an athletic stance.
4 sets : 4-4-4-4
3. CANNONBALL LEG PRESS
heels together v stance with toes
pointed out. feet low on platform.
4 sets : 25-20-15-10
pointed out. feet low on platform.
4 sets : 25-20-15-10
4. DB SPLIT SQUAT
use rear foot elevated position on a weight plate
or low platform (3-6 inches).
use a short stride and focus on knees over toes.
3 sets : 12-10-8 + drop 8
use rear foot elevated position on a weight plate
or low platform (3-6 inches).
use a short stride and focus on knees over toes.
3 sets : 12-10-8 + drop 8
5. LYING DB LEG CURL/GHR
db held between feet with the first motion being
a leg curl that pauses in the top, then you essentially do a push up
driving more tension onto the hamstrings. make sure to use a flat
bench and leg knees hang off the edge slightly from a chest supported
position.
3 sets : 8-8-8
db held between feet with the first motion being
a leg curl that pauses in the top, then you essentially do a push up
driving more tension onto the hamstrings. make sure to use a flat
bench and leg knees hang off the edge slightly from a chest supported
position.
3 sets : 8-8-8